Crossfit

[dembewbs]

nice.

 

[TEX_VOLFAN]

Solid!

 

[TEX_VOLFAN]

 

[TEX_VOLFAN]

 

[TEX_VOLFAN]

 

[TEX_VOLFAN]

* Warm Up

Burgener warm up

(3 Rounds)

Burpees x 5
Pull Ups x 5 (Kip)
KB Swing (#40) x 5

* WOD (Tabata for Time) ex: exercise for 20 sec rest for 10 sec

Burpees x 25
Push Ups x 50
Pull Ups (w/ rings) x 50
KB Swings (#40) x 50
Burpees x 25

My time = 14:46

* Post Workout

10 min od stretching

 

[Volst53]

You are just doing crossfit for the women Tex. It is going to back fire when they find out your tricks and kick your a$$.

 

[TEX_VOLFAN]

Say wha?

 

[TEX_VOLFAN]

Worked out on my own today at the gym, I overslept! But I picked up a WOD from crossfit.com.

*WOD (4 rounds for time)

Deadlifts (#185) x 15
Box Jump ("18) x 25

My time = 11:33

 

[Vol Mania 21]

i dig some deadlifts. i'm itchin to get back to crossfit. maybe i can start in march or april. latest i want to start is by may.

 

[TEX_VOLFAN]

*Warm Up

Low Sit - 3 min
Hip Flexor stretches

*WOD

Back Squats - 1,1,1,1,1,1
# 185, 225, 235, 225, 225,215

GHD Sit Ups - 3 x 10

*Post Workout

10 min of stretching

 

[TEX_VOLFAN]

Well today after a full 3 months of crossfit was my 2nd hardest workout! Its name, "MURPH"

*Warm Up (3 Rounds)

100M Run
Pull Ups (Kip) x 5
Push Ups x 10
Air Squats x 15

*WOD "MURPH" (90 min AMRAP)

1 Mile Run
Pull Ups x 100
Push Ups x 200 (I broke mine up, 10 PullU's,20 PushU's, 30 AS for 10 rounds)
Air Squats x 300
1 Mile Run

I finished in 58:14 (I didn't do the full 90 min because I had to come into work)

*Post Workout

10 min of stretching

 

[TEX_VOLFAN]

Well I'm back at it, here we go

*Warm Up

Burgener warm up

Practice kips for 15 min.

Find 1RM at Cleans (#155)

*WOD (For TIme)

100 box jumps (20")

My time = 5:34

*Post Workout

10 min Stretching

 

[TEX_VOLFAN]

* Warm Up

3 minutes of hip flexor stretches

*WOD

5 minutes (AMRAP)

Power cleans (#115)
Jerks (#115)

I completed 13 rds

Ran 800M (this was optional)

*Post Workout

10 minutes of stretching

 

[TEX_VOLFAN]

* Warm Up

Hip Flexor stretches (2.5 min each leg)
Push Ups (hands off ground) x 20

*Heavy Lift (Push Press)

3 sets of 5 (#125)

*WOD (15 min AMRAP)

a) Air Squats 1,2,3.......
b) Burpees x 3 between each set

I did 19 rounds

* Post Workout

10 min of stretching

 

[TEX_VOLFAN]

*Warm Up

Squat Cleans (#20 medicine ball) x 30

*Lift of the day

Power cleans - 3,3,3 (100,120,130) did 5 on my last set

*WOD - (4 rds for time)

Box Jump (20") x 21
Push Ups x 15
Hang Cleans x 9 (#115)

My Time = 17:12

Not happy about my time, started failing on my hang cleans towards the end. Slowed me way down

*Post Workout

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up (3 Rounds)

Burpees x 10
OHS (#45) x 10

Practice muscle ups on rings

*WOD (15 min. AMRAP)

Burpees x 30
Front Squats (#115) x 15
Pull Ups x 10
Dips (BW) x 10

I finished with 1.5 rounds

*Post Workout

10 min of stretching

 

[Volst53]

Tenneess's strength coach said crossfit was for house wives. I lul'd and then I was like wait a damn min.

 

[TEX_VOLFAN]

* Warm Up

400M run
Toes-to-bars x 10

*Lift of the Day

Deadlifts - 3,3,3 (#255,#275,#295)

*WOD (For time)

Buy-In - 400M run

a) Deadlifts - 9,15,21
b) Toes-to-bar - 9,15,21
(I did TTB for the first 9, then sit-ups for 15 and 21)

Buy-out - 400M run

My time = 17:15

* Post Workout

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up

SD/HP's (#75) x 15
Pull ups x 10
Push ups x 15
Squats x 20

*Lift of the day

Shoulder Press - 3,3,3+
(#75,#85,#95x6)

*WOD

5 min. AMRAP - Thrusters (#75)
( I did 35)

: 2 minute break:

For time - "Randy"

Power Snatches (#75) x 75

At the end of 20:00 (including the time for thrusters) I did 72

*Post Workout

10 min of stretching

 

[TEX_VOLFAN]

*Warm Up (3 rounds)

Power Cleans (#145) x 3
Toes-to-bars x 5
Wall Balls (#20) x 10

*WOD (AMRAP for 20 min.) Teams of two, alternate every minute

Power Cleans (#145) x 5
Toes-to Bar x 10
Wall Balls (#20) x 15

-Partner and I completed 10 full rounds + 5 cleans + 4 TTBr's

*Post Workout

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up

Practice 5 min of Double Unders

Russian Kettle Bell raises x 20
Burpees x 10

* Heavy Lift (Deadlifts - 5,3,1+)

#235 x5,#255x3, #285 x4

* WOD (3 rounds for time)

SD/HP's (#95) x 15
Walking lunges x 30
Tuck Jumps x 45

My time = 11:35

* Post Workout

10 min of stretching

 

[TEX_VOLFAN]

* Warm Up (3 rounds)

Push Ups x 10
Squats x 10

*Lift of the Day (Push Press - 5, 3, 1+)

#85 x 5, #105 x 3, #125 x 3

*WOD ("Death By Burpees", 1 Burp 1st min, 2 Burps 2nd min, 3 Burps 3rd min, etc., 20 min max.

-Penalties for poor performance

a) < 5 run 2 miles
b) 6-10 run 1 mile
c) 11-17 run 800M
d) > 18 The whole class (except whoever did this many) has to do "Tabata This" Hang Cleans. 8 rounds of 20 sec. on 10 sec off.

- Our class had to 1 person who did 18 so we had to run plus do the "Tabata This"
- I personally finished 12 rounds, failed on the 13th round. I ran 800M

*Warm Up

10 min of stretching

 

[TEX_VOLFAN]

*Warm Up

Bergener Warmup

(3 rounds)

squats x 10
Toes-to-bar x 10


*WOD (AMRAP for 20 min)

Power Cleans (#115) x 5
Toes-to-bar x 10
Wall Balls x 15

I did 6 rounds. Would have done more but I had an emergency potty break after about 10 min. lulz

*Post Workout

10 min of stretching

 

[TEX_VOLFAN]

*Warm Up (3 rounds)

Thrusters (#95) - 5
Pull Ups (Kip) - 5

* WOD (For Time - 25 min Limit)

a) Thrusters (#85) - 3,6,9,12,15,18,21
b) Pull Ups - 3,6,9,12,15,18,21

(half way thru rep 15 had to mod the pull ups with ring pull ups) - Finished in 18:45

*Post Workout

10 min of stretching